6/6 yhden jalan maastaveto kahvakuulalla
6/6 jakokyykky kahvakuulalla
6 maljakyykky

Tauko 1-2 min

EMOM until failure
Each minute on the minute perform:
6-8-10-11-12-13... reps of
Push-ups
Sit-ups
Back extensions

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5 Rounds, 1min ON, 1min OFF

A) 40sec Wall-sit hold
ME Air squats

B) 30sec Hollow hold
ME Sit-ups

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WARM-UP:

TABATA 8x20sec ON, 10sec OFF

alternate between 2 movements:

Air squat & Sit-ups

---

EMOM 10:
12-15 Push-ups
Score: Total reps

Banded Overhead Triceps
100 Reps AFAP.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Viikko 2

3x5 nousu v2 painoon normitempolla

2x3 3s pysäytys pohjassa (-5-10kg ylemmästä tuloksesta)

30 min.

10 Etunojapunnerrus
20 Askelkyykky
30 Yhden käden kahvakuula heilautus käden vaihdolla
Kävely salin ympäri kuulan kanssa

4 tabata
1) hollow hold
2) superman hold
3) split jump
4) up & down

3 Rounds for quality:
10+10 Single Leg Glute Bridges L+R
20 Back Extension
10 Slider Hamstring Curls (both feet at the same time)
20 Hollow Rocks
Rest as needed btw movements

Then

3 rounds for quality,
accumulate:
1min Heel Bridge Hold
30s Copenhagen Plank L+R
2min Plank (on elbows)
Rest as needed btw movements

For time 10-1
Dowel squat snatch
Push-up

For time 1-10
Dowel overhead squat
KB sumo deadlift high-pull 24/16